let’s get steamy ;)
hi everyone! today I want to talk a little bit about something we may not prioritize enough - RECOVERY! while moving our bodies is wonderful, there’s no benefit to overworking yourself and minimizing your rest time. today specifically, we will dive into the amazing benefits of incorporating sauna sessions into your wellness routine. whether you're a competitive athlete, a fitness enthusiast, or just someone looking to have a little more zen time, the benefits of the practice may surprise you! in my fitness facility, we have a traditional Finnish sauna like the one below. it utilizes all dry wood and has heated stones!
primarily, this place offers great relaxation and stress relief. stepping into a sauna provides the perfect environment to unwind, and it can be done before or after workouts, or not centered around a workout at all! like a warm blanket, the dry heat helps to relax your muscles, ease tension, and promote a sense of calm. even though a sauna session may be only 10-15 minutes, this is plenty of time to find your inner zen.
another fantastic benefit of sauna is improved circulation! Finnish saunas normally have a temperature of 176–230°F with low humidity, and the high temperatures cause increased blood vessel dilation and flow. scientifically, “mechanisms for these effects may include increased bioavailability of NO (nitric oxide) to vascular endothelium” (Hussain & Cohen, 2018) and can help improve cardiovascular health and aid in muscle recovery! i personally have noticed a difference with this, and a sauna session after a tough workout has helped me reduce muscle soreness and speed up recovery time!
lastly, sauna provides great detox benefits! sweating is one of the body's natural ways of eliminating toxins, but in the case of heavy sweating, it has been found that “Many industrial toxicants including heavy metals, pesticides, and various petrochemicals may be excreted” (Hussain & Cohen, 2018). it’s a deep cleanse - from the inside out!
as far as sauna safety goes, here are a few tips and tricks:
hydration
drink water before, during, and after using the sauna
avoid drinking alcohol or eating salty foods before entering, as these can dehydrate you!
temperature
don't stay in the sauna for too long; start with just a few minutes and work your way up over time.
exit immediately if you feel uncomfortable, dizzy, or faint!
clothing
wear loose-fitting clothes, a swimsuit, or a towel.
avoid wearing lots of jewelry! metal heats up quickly, you don’t want to burn yourself
other precautions
if you have a health condition, consult a physician before using the sauna!
similar to a workout, cool down after using the sauna with a glass of water, a gentle walk, or a cool shower!
reference: Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: a systematic review. Evidence‐Based Complementary and Alternative Medicine, 2018(1), 1857413.
